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How they promote better health and longevity!

What are functional foods?

Sometimes also called nutraceuticals, functional foods are highly nutritious foods known for health benefits that extend even beyond their nutritional value. For example, they may help protect against disease, promote growth and development, or improve heart health.

The term functional foods originated in Japan in the late 1980s. In an effort to benefit the health of its general population, the Japanese government established a regulatory system for labeling foods considered to be beneficial for human health. In the United States, the Food and Drug Administration (FDA) also regulates functional foods, although our country doesn’t recognize a legal definition for the term functional foods.

The beneficial nutrients in functional foods may be naturally present, or they may be added during manufacturing. The production of functional foods can also include the removal or substitution of ingredients in order to improve the nutritional profile of the food – such as fat being removed from whole milk to create reduced-fat (2%), low-fat (1%), or fat-free (skim) milks.

Other examples of functional foods include fruits, vegetables, certain fish, nuts, seeds, legumes, whole grains, and fortified or enhanced foods like some cereals and probiotic beverages.

Adding functional foods to your diet is easier than you’d think!

Taste plays a large role in why we choose the foods we eat, but healthfulness should also be a major factor in our food decisions – especially when we consider how functional foods can support our energy, weight management, digestive and heart health, sleep, immunity and longevity. Oats, for instance, contain a type of fiber called beta glucan – which has been shown to reduce inflammation, enhance immune function, and improve heart health. Fruits and vegetables are packed with antioxidants – beneficial compounds that help protect us against disease. The encouraging news is that most of us already eat more functional foods than we realize! However, by taking small steps to incorporate even more functional foods into our diets, we can all be on our way to better nutrition and health!

FIVE disease-fighting functional foods easy to add to your diet:

• BERRIES – Their deep purple, red and blue colors indicate they are rich in anthocyanins – antioxidants that contribute to brain and heart health. Berries are also full of pectin – a type of fiber that helps stabilize blood sugar and lower cholesterol – delivering even more good news for heart health. Blackberries, blueberries and strawberries are full of other health-promoting, bioactive compounds as well: flavonols, ellagitannins and phenolic acids all work together to help protect against a number of chronic diseases.

• BLACK BEANS – Did you know that through the years, black beans have been used to enhance the nutritional value of a variety of foods, from brownies to burgers? Not only are they versatile and affordable, black beans are brimming with good nutrition! Just a half-cup offers eight grams of fiber for better digestive health and blood sugar control, along with eight grams of protein to keep you feeling full.

• GREEN TEA – This calming beverage provides far more than just comfort; it boasts an array of bioactive compounds called polyphenols – including catechins and flavonoids – which can help manage body weight and reduce our risk for developing cardiovascular disease and diabetes.

• NUTS & SEEDS – Unless you have nut and seed allergies, these are nutritious, flavorful additions to your diet. Nuts and seeds are heart-healthy, which is why they are recommended in Mediterranean diets and Dietary Approaches to Stop Hypertension (DASH) diets. Nuts are also loaded with dietary fiber, vitamin E, folate, potassium, protein, MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids). Chia seeds, flaxseed, and walnuts are especially high in the PUFAs known to benefit heart and brain function, and peanuts are especially high in protein and are an excellent source of fiber.

• PROBIOTIC YOGURTS – All on their own, many yogurts have protein, calcium, carbohydrates, B vitamins, and active cultures – and some yogurt varieties are made with large amounts of probiotic cultures – which both increase their shelf life and promote gut health. While yogurt is a healthy food choice, probiotic yogurts are thought to be even more beneficial, especially for people with health conditions that affect the gastrointestinal tract.

Tips for eating more functional foods

The more color, the better

Fill your plate with a colorful array of plant-based foods, and you’ll enjoy wonderful flavors – along with powerful antioxidants, vitamins and minerals which help protect your body from disease and boost your well-being. When it’s time to eat, try to create a rainbow of fruits and veggies on your plate. Think about those red peppers, orange peaches, yellow bananas, leafy greens, blueberries and purple beets! When you choose your favorite colorful foods, you’ll enhance the nutritional value of your meals!

Choose healthy fats

Chia seeds, walnuts, almond butter and fish, like salmon and sardines, are loaded with heart-nourishing fats. Cooking with a favorite vegetable oil, drizzling olive oil on a raw salad, and slicing avocados for a delicious smoothie are also easy ways to add healthy fats to your diet. Remember, these healthy fats aren’t just heart-healthy; they’re brain-boosting as well!

Go for gut-friendly foods

While the human gut contains trillions of good “bugs” that live harmoniously, medications, illnesses and poor diet choices can disrupt that harmony in the gut. When we make food choices with prebiotic and probiotic properties, we can help our bodies function at peak capacity. Vegetables, fruits, whole grains and legumes like peas and beans are great sources of naturally-occurring prebiotic fiber; and fermented and cultured foods such as yogurt, most cheeses, kimchi, sauerkraut, miso, and kombucha pack a probiotic punch!

Functional Foods for the Win!

3 important things to remember:

1. Smart food choices greatly benefit your health
2. Start with small changes and go from there
3. Paint your plate with lots of color

Download handout (PDF)

Sleep is essential for your overall health and well-being!

It plays a crucial role in a variety of bodily functions, including:

Physical Health

• Rest and Repair: Sleep allows the body to rest and repair tissues and organs.
• Hormone Regulation: Sleep helps regulate hormones that control growth, metabolism, and immunity.
• Immune System Function: Sleep is essential for a healthy immune system, as it helps the body fight infections and produce antibodies.

Brain Function

• Memory Consolidation: Sleep helps consolidate memories and improve learning and cognitive function.
• Emotional Regulation: Sleep helps regulate mood and reduce stress.
• Brain Detoxification: During sleep, the brain removes waste products and toxins.

Metabolic Health

• Blood Sugar Control: Sleep helps regulate blood sugar levels and reduce the risk of diabetes.
• Weight Management: Sleep deprivation can lead to increased appetite and weight gain.

Other Benefits

• Reduced Risk of Chronic Diseases: Adequate sleep is associated with a lower risk of health problems such as heart disease, stroke, high blood pressure, and type 2 diabetes.
• Improved Mood and Mental Health: Sleep helps promote feelings of well-being and reduce the risk of depression and anxiety.
• Enhanced Social Interactions: Sleep deprivation can impair social skills and make it difficult to interact with others.

Unfortunately, even if we understand its importance, getting a good night’s sleep can sometimes be easier said than done! Keep reading for helpful tips!

10 Tips for Good Sleep Management

1. Keep regular sleep cycle.
   Maintain a routine every night (within 15 minutes).

2. Institute a digital curfew.
   Turn off all digital devices one hour before bed.

3. Create your ideal sleep environment:
   • Ambiance – light/darkness
   • Room temperature – avoid a warm (or uncomfortably warm) sleep space.
   • Pets: healthy boundaries – keep pets out of bedroom.
   • Tech-free bedroom – (No screens or gadgets!)
   • Sleep comfort – don’t forget the quality of your bedding! (High thread count sheets, comfortable pillows, good mattress pad etc.)
   • Quiet bedroom – noise reduction; use white noise if needed to drown out distracting sounds.
   • Sleep partner – if snoring and/or restlessness interrupt sleep you might consider sleeping in separate beds.
   • Food and snacks – consider a “no food in bedroom” policy.
   • Other distractions – be aware of sleep distractions leading up to bedtime and during sleeping hours. Be creative to find changes in routine or environment to help improve your sleep.

4. Add exercise to your daily routine.

5. Decrease your caffeine intake.

6. Learn to meditate.

7. Throw out your TV.
   Consider moving TV out of bedroom.

8. Avoid alcohol and nicotine.

9. Clear your late-night mind.
   Make a to-do list before bed. Keep it handy near your bed to add to it if things come to mind during the night.

10. Remove non-sleep activities from your bedroom.
    (Office supplies and duties, TV, food, etc.) Your bed is for sleep (and sex)!

Sweet dreams tonight!

Beware of Sleep Robbers!

Be aware that these culprits can rob you of your much-needed sleep. Try to make appropriate adjustments when possible.

• Caffeine
• Heavy Foods
• Cell Phone / Technology Use
• Medications
• Room Temperature (too warm)
• Sleep Partner Snoring
• Pets in the Bed
• Clutter
• Afternoon Naps (can be both good and bad)
• Shift Work
• Jet Lag
• Lack of Exercise
• Sleep Apnea
• Frequent Urination
• Chronic Pain
• Depression / Anxiety
• Stress

Sleep Well!

3 important things to remember:

1. Sleep is essential to good health
2. Create your ideal sleep environment
3. Reduce those sleep robbers

Download handout (PDF)

What is a digital detox?

A digital detox is a period of time during which a person refrains from using technology devices such as smartphones, televisions and computers. This could mean either significantly reducing the amount of time spent on devices, or it could mean disconnecting completely.

If you find yourself glued to your smartphone and scrolling endlessly as time slips away, you are not alone. Researchers have found that over 60% of people admit they’re addicted to the internet and their digital screens. Unfortunately, that constant connection can overload our senses and take a serious toll on the quality of our lives.

A digital detox is an effective way to focus on real-life interactions with family, friends, and colleagues without distractions. It also allows time for us to get outside and enjoy the beauty of nature; to move our bodies through physical exercise; and to engage in creative and mindful activities such as journaling, making art, and practicing meditation. All of this can help reduce stress and give us more balance in our lives.

Why is a digital detox important?

Experts have found that heavy smartphone use can cause changes in our brains. Every scroll or swipe sends a hit of dopamine to the same areas of our brains that respond to addictive and dangerous behaviors like drug abuse.

Too much time online has also been linked to:

• low self-esteem
• social isolation
• sleep problems
• depression
• anxiety
• lack of physical exercise
• unhealthy eating
• weight gain
• poor time management
• impaired work ethic

How long is a digital detox, and how often is it recommended?

Every person’s situation is different, so there isn’t one correct answer to these questions. The length of your digital detox should be what feels right for you – and repeated as often as it works with your life and schedule. It could be one whole day every week, or a few hours every day, or whatever works for you. It’s important to remember that every effort you make to reduce your screen time will make a difference.

A digital detox benefits our physical AND mental health

Give your body a break!

Being glued to your smartphone or computer for hours can lead to eye strain, blurry vision, headaches, and back and neck problems. Disconnecting provides a welcome relief to these tired or aching areas of your body.

Also, according to a study of 1,000 college students, those who used their smartphones for 5 or more hours per day had a 43% increased risk of obesity; and were twice as likely to drink sugary beverages and eat unhealthy snacks than other students in the study.

Sleep better!

When your body knows it’s time for sleep, your brain releases the chemical melatonin to help you relax and drift off. Staring at a screen before bedtime keeps your brain alert and delays that melatonin release.

Bringing your smartphone into your bedroom and using it before sleeping can also disrupt your sleep-wake cycle due to the blue light from the phone’s screen.

Not only are you groggy and less productive the next day, but a lack of sleep over time can weaken your immune system, increase your risk of disease, and negatively impact your mood and mental health.

Relax and feel content!

Studies have shown that taking a scheduled break from your digital devices can lower your stress levels and help you focus on the positive things happening around you.

Feel better about yourself!

Not only does surfing the net rob you of time, it can often trigger feelings of FOMO – fear of missing out.

Scrolling through others’ curated images of their lives can make us feel depressed and inadequate. Research indicates that for high-frequency users of Facebook, Instagram and other platforms, as their social media usage increases – their life satisfaction and self-esteem decreases.

Taking a digital detox not only helps reduce the risk of loneliness and depression creeping in, it also frees up valuable time for us to rest, unwind, and incorporate self-care into our lives.

Digital Detox Tips

• Be realistic with limits – If taking a complete break from technology feels too extreme, try thinking in terms of small steps to create boundaries between you and your devices in order to benefit your emotional and physical health.

• Start small – Start on the first day by not looking at your phone for 15 minutes. The next day, unplug for 30 minutes. Work up to a half day (or even a full day) every week when you stay away from digital media and social platforms. Or specify 3 periods on those days when phone use is permitted; while keeping the rest of the day tech-free.

• Turn off notifications – Turning off notifications for emails, social media and texts eliminates constant interruptions, and enables you to respond when it works best for you.

• Delete apps – Think about whether there are apps on your phone that don’t contribute to your happiness. If yes, consider deleting them. You probably won’t even miss them, but you can always add them back if you do.

• Leave your phone behind – If you can, have your phone in a different room (or a backpack or bag) instead of your pocket. This eliminates the natural tendency to pick it up and check it. Or try going for short walks while leaving your phone at home.

• Wake up to an alarm clock – Using an old-fashioned alarm clock rather than your phone will help you with your digital detox. Even better, try not to check your phone at all for the irst half hour you are awake. Instead, you can use this time for self-care practices like stretching or meditating.

• Hold yourself accountable – If you have friends or colleagues that you communicate with only via DMs or email, give them a heads-up that you will not be using your phone during certain hours. Invite others to digitally detox along with you. You can enjoy being tech-free together – while holding each other accountable!

Let’s Unplug!

3 important things to remember:

1. A digital detox is a form of self-care
2. It has both mental and physical benefits
3. Start small and make adjustments as you go

Download handout (PDF)

Everyone knows summer is the season for fun, creative and colorful cocktails. However, did you know you can ditch the alcohol and opt for mocktails that are not only delicious – but have health benefits too? It’s true!

You might think that because mocktails take ingredients OUT like alcohol and sugary syrups, you will be left with a very bland and sad drink – but today’s refreshing mocktails ADD IN special ingredients that boost flavor AND your overall health! We’re talking benefits like glowing skin, mental calmness, better digestion and even relief from bloating.

Whether you’re mixing up a pitcher to enjoy tonight, or looking for delicious drinks to serve at your next get-together, this handout gives you tips on ingredients to create your own signature mocktails, as well as specific recipes that are sure to please even your pickiest friends and family members.

As you experiment with mixing your own mocktails, the following are some good ingredients to have on hand to get you started…

• LEMON – When alcohol is removed from a cocktail, the body and flavor can go with it. Citrus fruits (and lemons in particular) make an excellent replacement by giving the drink extra body and a lovely kick. Plus, lemons are inexpensive, available in abundance, and have a gut-cleansing health benefit.

• COCONUT WATER – There are plenty of delicious coconut waters on the market. Try to find one with no added sugar. There are even sparkling and flavored coconut waters available.

• KOMBUCHA – This fermented tea has a complex flavor profile that can make for a tangy, refreshing mocktail. However, if you are not a fan of kombucha, a little apple cider vinegar adds some zip as well.

• HONEY – If you have a sweet tooth, you might enjoy adding honey. A good quality Manuka honey will increase the health benefits of the drink, but regular honey is just fine too.

• FRUIT – Add color and delicious flavor with your favorite fruits (and even some vegetables) – all the better if they’re picked from your own garden!

• MINT – Mint and other fresh herbs can be muddled with fruit and also used as colorful garnishes for your mocktails.

Watermelon Red Pepper Margarita

The red pepper adds a gorgeous, vegetal farm-fresh complexity to this delightful and delicious mocktail.

• 1 red pepper, seeds and stem removed, chopped
• 2 limes, cut into eighths
• 4 c cubed watermelon
• honey
• fine grain salt
• ice

Muddle the pepper and lime using a wooden spoon or muddler until a lot of the juice comes out. Add the watermelon and muddle again until it’s mostly liquid.

Strain through a fine mesh strainer, pressing to remove all excess liquid.

Put honey on one plate, and salt on another. Gently press rim of glass into honey, and then coat with salt. Add ice. Pour in watermelon/pepper/lime juice and stir. Serves 2.

For a large batch, this recipe can be made in the blender. Just cut the skin off limes, and blend red pepper, lime and watermelon together, strain and follow remaining instructions.

Tropical Fizz

This yummy thirst-quencher is a real crowd pleaser!

• handful of strawberries, hulled and halved
• 1 kiwi fruit, peeled and chopped
• 2 pineapple rings, chopped
• sparkling apple juice, chilled
• tropical fruit juice, chilled
• sparkling water, chilled

Combine strawberries, kiwi and pineapple and divide mixture into 8 glasses. Fill the glasses with equal amounts of sparkling apple juice, tropical fruit juice, and sparkling water. Serve immediately. Serves 8.

Passion Fruit Martini

This fizzy and fruity mocktail has all of the fun but none of the alcohol! Be sure to choose an alcohol-free spirit with a spicy, complex flavor.

• 3 passion fruits, halved
• 1 lemon, juiced
• 1 egg white
• 100ml alcohol-free spirit
• 2 tsp sugar syrup
• ice
• sparkling grape juice to serve

Scoop the flesh from 4 of the passion fruit halves into a cocktail shaker. Add the lemon juice, egg white, spirit and syrup and shake vigorously until frothy.

Add the ice, then shake again until the outside of the shaker feels cold. Double strain into martini glasses.

Top the martinis with the grape juice and garnish with the remaining passion fruit halves. Serves 2.

Gut-Healthy Mixed Berry Mocktail

In addition to being a fun drink that’s perfect for the whole family, this mocktail is loaded with fresh fruits and gut-healthy ingredients to support your digestion.

• 1/2 c mint leaves
• 1/4 c lemon juice
• 1/4 c lime juice
• 3 Tbsp raw honey
• 3/4 c blueberries
• 3/4 c strawberries, chunked
• 2 c coconut water
• 2 c sparkling water

Put mint leaves in a large pitcher and muddle together.

Add in lemon juice, lime juice, and honey. Stir until they are well incorporated.

Next, add in the coconut water and sparkling water and mix thoroughly.

Divide drink mixture into 4 glasses, filling them only 1/2 to 2/3 of the way full. Then top each glass with the berries and a few ice cubes. Garnish with additional mint. Serves 4.

Add some extra fun to your mocktails with fruit-filled ice cubes!

Add a little water to the bottom of your ice cube tray and let it freeze. Then place small fruits and berries, as well as mint or rosemary, on the newly formed ice. Add more water and freeze. If needed, add water once more to ensure the fruit and leaves are fully encased in ice. These colorful cubes are sure to delight your guests this summer!

Mocktails are in!

3 important things to remember:

1. Tasty, refreshing drinks don’t require alcohol.
2. Fresh fruits and herbs make a big difference.
3. Experiment and have fun!

Download handout (PDF)

Discover the Benefits!

What is Hot & Cold Therapy?

Hot and cold immersion therapy, also known as contrast therapy, combines extreme temperatures of hot and cold to trigger physiological responses that have a wide array of health benefits. A sauna followed by an ice bath or cold shower is a classic example of contrast therapy.

The sauna generates heat which dilates blood vessels (vasodilation), and promotes blood circulation. The ice bath or ice-cold shower then causes blood vessels to constrict (vasoconstriction), which aids in reducing inflammation and eliminating toxins from our muscles. Together, these powerful contrasts in temperature provide benefits that can greatly enhance our overall wellbeing.

Contrast therapy is very popular today, but it is not just a trendy fad! It has a fascinating history that spans centuries. This therapeutic technique is deeply rooted in the wellness traditions of various cultures worldwide.

Ancient Origins

The use of saunas dates back to ancient times when people used hot stones to create steam in enclosed spaces. The sauna tradition originates from Finland – which involved individuals sitting in a heated room and then taking a refreshing plunge in an icy lake or rolling in the snow – a primitive form of contrast therapy. Similarly, this type of routine was common among the ancient Romans, who incorporated cold plunges into their bathhouse rituals for rejuvenation.

The hot and cold combination became so popular in Scandinavian countries like Sweden and Norway that contrast therapy practices are still a very integral part of Nordic culture – not only for their health benefits, but also for socializing purposes. Other parts of the world have embraced this practice as well. In Russia, the traditional Russian banya (steam bath) is often followed by a dip into frigid water. In Japan, onsen (natural hot springs) are complemented with cold plunge pools.

Benefits of Contrast Therapy

• Reduced inflammation – The sauna’s heat, followed by a cold plunge, can help zap inflammation in your body. This process, called vascular shunting, flushes out your body’s toxins.

• Improved circulation – When you move from the sauna’s heat to an ice bath or cold shower, your blood vessels go on a roller coaster ride – contracting and expanding rapidly. This jump-starts the circulation throughout your body.

• Boosted immunity – The heat phase increases your body temperature and promotes cell activity. On the other hand, the cold phase stimulates the release of stress hormones which can enhance your body’s immune response. In addition, exposure to both heat and cold has been found to produce heat shock proteins and cold shock proteins, which also play a role in immune function.

• Increased energy levels – Contrast therapy boosts your energy by releasing adrenaline into your body.

• Elevated mood and reduced stress levels – Immersing yourself in cold water after a sauna session releases endorphins into your body, making you feel happy. Regular contrast therapy can also reduce your cortisol levels, promoting relaxation and reducing your anxiety level.

• Faster post-exercise recovery – Contrast therapy speeds up muscle recovery after intense workouts or physical activities due to its anti-inflammatory effects. For this reason, it has been embraced by the sporting community worldwide. CrossFit enthusiasts and professional athletes use contrast therapy as part of their regular recovery regimens after rigorous training sessions and competitions. In addition, studies have shown that participants who used contrast therapy after exercising reported less post-workout pain than those who skipped the treatment.

To sum up, whether you want to improve circulation, reduce stress, boost your immune system, increase energy, or recover faster after working out, contrast therapy could be just what you need! However, it is important to remember that while it has its benefits, contrast therapy is not without risks. If you have underlying medical conditions like heart disease or high blood pressure, consult your healthcare provider before you begin contrast therapy.

Getting Started

Before trying contrast therapy, it’s important to understand the correct process and to follow safety guidelines. The combination of a hot sauna and an ice bath or cold shower can be intense, so prepare your body properly:

• STEP 1: Sit in the hot sauna for 10-15 minutes. Listen to your body and don’t overdo it.

• STEP 2: Enter into an ice bath, cold plunge or cold shower after the sauna. Submerge your body for just a short duration. Don’t be discouraged if that is a bit too much for you! You can start with just dipping your toes/feet initially and gradually build up. A short dip of 1 to 3 minutes is all you’ll need in the icy water.

• STEP 3: Repeat this process several times, depending on what you are able to handle.

Contrast Therapy Safety Tips

1. Consult your healthcare provider – It’s always wise to speak to your doctor before beginning a new health regimen. This is especially important if you have any underlying medical conditions.

2. Start slowly – Don’t rush! Take your time and increase intensity gradually.

3. Familiarize yourself with each step – Learn how saunas and ice baths work separately before combining them.

4. Never do it alone – Find a friend or family member to enjoy contrast therapy with you. You’ll be able to look out for each other’s safety.

5. Know how to recognize your limits – You’ve gone too far if you feel faint, dizzy or nauseous. Stop, rest and recover – and next time, reduce the intensity. Easy does it!

6. Remember, everyone is different – Individual responses can vary widely. Your age, physical condition and other factors can have an influence. What benefits one individual many not have the same outcome with another, and that’s okay. What matters is it works well and feels right for you.

7. Stay hydrated – Drink plenty of water. Sweating is great, but dehydration is not!

Consider giving hot & cold therapy a try –

1. It’s refreshing and rejuvenating!
2. It benefits our bodies and our moods.
3. Remember to be safe, and start slowly.

Download handout (PDF)

We all know that eating too much sugar isn’t good for us, yet many of us are probably still overdoing it. Americans average over 20 teaspoons of sugar each day – well over the recommended limit of 9 teaspoons per day for men, and 6 teaspoons per day for women. A single 12-ounce can of regular soda contains 10 teaspoons of sugar and has zero nutritional benefits! Sugary drinks, candy, baked goods and sweetened dairy products are the main culprits, but even savory foods like breads and tomato sauce contain added sugar. These added sugars can be hard to spot on nutrition labels since they can be listed under a number of different names, including corn syrup, agave nectar, palm sugar, cane juice, sucrose and others.

No matter what it’s called, sugar is sugar – and in excess, it negatively affects our bodies in many ways. Take a look at the following ways that too much sugar can mess with our health:

• Increased risk of heart disease – A study of over 25,800 adults found that individuals who consumed more added sugar had a greater risk of developing heart disease – the number one cause of death worldwide. People who get 1/4 or more of their daily calories from sugar are twice as likely to die from heart disease.

• Increased risk of diabetes – Sugary drinks in particular can boost our odds of developing type 2 diabetes. This is because when sugar stays in our blood, our bodies react by making less insulin (which converts the foods we eat into energy), as well as causing the insulin to not work as well.

• Increased risk of liver disease – If we regularly pump fructose (a simple sugar from fruits or veggies like corn) or high fructose corn syrup into our bodies, we can overload our liver – leading to nonalcoholic fatty liver disease (NAFLD). In the liver, fructose is converted into energy or stored as glycogen. The liver can only store so much glycogen before excess amounts are turned into fat. NAFLD results from too much fat built up in the liver. One study showed that people who daily drink sugar-sweetened beverages have a 56% higher risk of developing NAFLD than those who do not consume sugar-sweetened drinks on a daily basis.

• High blood pressure – Usually salt gets the blame for this condition (also called hypertension), but researchers say too much sugar may be just as likely to cause high blood pressure because of the way it causes a spike in insulin levels – making our blood vessels less flexible and causing our kidneys to retain too much water and sodium.

• High cholesterol – Excess sugar causes a hike in triglycerides and hinders the work of enzymes that break down blood fats. Sugary diets raise our “bad” cholesterol (LDL) and lower our “good” cholesterol (HDL). Regardless of how much we weigh, high cholesterol is bad for our health.

• Obesity – Added sugars lead to added weight. A person who drinks just one can of regular soda every day without trimming calories elsewhere, will be 15 pounds heavier in 3 years! Carrying extra weight on our bodies increases our risk of many diseases and other health complications.

• Accelerated aging – Too much sugar can add years to our biological age. DNA called telomeres act as protective caps to keep the ends of our chromosomes from deteriorating. The longer the telomeres, the better. Telomeres are shortened by sugar consumption – and shortened telomeres go hand-in-hand with increased cellular aging. The aging process of our skin is also affected by too much sugar. Advanced glycation end products (AGEs) are compounds formed by the reaction between sugar and protein in our bodies. These AGEs can damage collagen and elastin, the proteins that help the skin stretch and retain its youthful appearance.

• Cavities – Sugar feeds the bacteria in our mouths, leaving behind acid that wears away the enamel on our teeth, resulting in cavities. Sweetened drinks, candy and dried fruits are common offenders, but sour candies are among the worst. They’re almost as acidic as battery acid!

• Mood problems – Studies have discovered a link between sugar and mental health problems. Too much sugar can cause swelling or inflammation of the brain, a condition which is more common in people with depression and anxiety.

• Poor sleep – Too much sugar during the day impacts blood glucose levels causing energy spikes and crashes. We may struggle to stay awake at work or doze off in class at school. In the evenings, a bowl of ice cream or a few cookies pumps us with sugar that can wake us up at night and rob us of our time in beneficial deep sleep. Let’s improve our health by reducing our sugar intake!

Sugar in Disguise

Here are just some of the ways that sugar can be listed on ingredients labels:

• sucrose
• glucose
• fructose
• maltose
• fruit juice
• cane juice
• molasses
• agave nectar
• corn syrup
• hydrolysed starch
• invert or palm sugar
• honey

Read Package Labels

When a food contains 22.5g or more of total sugar per 100g, that food is high in sugar. When a food contains 5g or less of total sugar per 100g, that food is low in sugar.

How to Reduce Sugar Intake

Although consuming small amounts now and then is perfectly healthy, it’s wise to cut back on added sugar whenever possible. Here are some tips to help make this healthy lifestyle change:

• Focus on eating whole, unprocessed food
• Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer
• Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt
• Replace candy with a homemade trail mix of fruit, nuts, and a small amount of dark chocolate chips
• Use olive oil and vinegar in place of sweet salad dressings like honey mustard
• Choose marinades and marinara sauce with zero added sugars
• Look for cereals, granola and granola bars with less than 4 grams of sugar per serving
• Replace that morning bowl of cereal with an omelet made with fresh spinach leaves
• Use natural nut butter in place of sweet spreads like Nutella
• Shop the perimeter of the grocery store, focusing on fresh, whole ingredients

The best way to limit our added sugar intake is to prepare our own healthy meals at home and avoid depending on prepackaged meals and fast food whenever possible. We can do this!

Happy, Healthy Eating!

3 important things to remember:

1. Too much sugar negatively impacts our health
2. Read labels and know the many names for “sugar”
3. Avoid fast food and make healthy meals at home

Download handout (PDF)

Monitoring our health in real time!

What is wearable technology?

Wearable technology, or wearables, are usually small electronic devices worn somewhere on the body such as watches, wristbands, and more.

Wearables are considered “Internet of Things” (IoT) devices because they fit into the description of physical objects that are embedded with sensors, software and other technologies that connect and exchange data with other devices and systems over the internet or other communications networks.

Wearable technology has been around for longer than you might have thought. Back in the 1970s the first calculator wrist watch was developed, and in 1979 Sony introduced the first portable cassette player – known as the Walkman. Ever since, the wearable technology trend has shown no sign of slowing down.

Wearables collect, transmit and process data from the wearer using microprocessors and sensors to exchange data with other devices. They’re used to track helpful information on a real time basis.

What are some different types of wearables?

• Smartwatches – Worn on the wrist like a traditional watch, a smartwatch is an extension of your smart phone. It features a touchscreen that enables you to do many of the same things you can do on your phone.

• Fitness trackers – Usually worn on the wrist, these can vary widely in their functionality from basic step counters to measuring distance travelled, to counting calories and monitoring heart rate.

• Head mounted displays – These include goggles and glasses that help you see things in your peripheral vision, or enable swimmers to see their heart rate without interrupting their swimming.

• Health specific – These are a variety of trackers designed for specific health needs such as sleep monitoring and fertility tracking.

• Smart jewelry and clothing – These include necklaces, bracelets, rings and even socks that track heart rate and steps, and yoga pants that help improve your body positioning!

What are some of the benefits of wearable technology?

• It supports healthcare – Regardless of your age or gender, wearable tech can help you monitor your health more easily. In addition to common health-related features that come standard on most wearables, you can also get technology that monitors specific health concerns in order to help your healthcare provider manage your treatment and care.
  
  Pacemakers and cardioverter defibrillators are forms of implantable wearable technology devices that monitor and help control heart rate, and can even help restart your heart if it stops working properly.
  
  Providers have found that patients who use wearable technology feel empowered by their ability to take a more active role in their own care.

• It encourages positive lifestyle changes – Using wearables often brings about beneficial behavioral changes such as getting more exercise and being more conscientious about the foods we eat. It can also increase our productivity by enabling us to use voice commands to set reminders, dictate notes or make lists without using our hands.

• It’s great for older people – People who live alone, especially older people who have a greater risk of falls, accidents and failing health, can utilize wearable technology to give them added independence while reassuring loved ones that they can get help quickly if they need it. Smart technology can also give them important medication reminders.

• It’s easy to use – Today’s devices are lighter, more comfortable to wear, and easier to set up and integrate than ever before, and they will get even more user-friendly as technology advances!

Did you know?

• According to the American College of Sports Medicine (ACSM), Wearable Smart Technology is the #1 Fitness Trend of 2024.

• Considering the impact technology continues to make on the world, it’s no surprise that wearable technology hasn’t left the TOP 3 in fitness trends since 2016!

2024’s TOP 3 Fitness Trends are:

1. Wearable Smart Technology: Fitness trackers, smartwatches, heart rate monitors and GPS devices that track calories, blood oxygen levels, sitting time, sleep patterns and more

2. Worksite Health Promotion: Work-related perks and programs that increase employee wellness

3. Fitness Programs for Older Adults: Interventions focused on the unique needs of the aging population

• Most users of wearables in the US are between ages 18 and 44 – but the fastest-growing audience is older:
  • By 2026, nearly one-third of smart wearable users will be over 55
  • Every age group will see higher usage rates by 2026
  • Almost 43% of 25 – 34-year-olds will own a smart technology wearable by 2026

• Apple is the most popular brand for personal smart watches and fitness trackers in the US.

Consider trying wearable smart tech!

1. There are many options available
2. It encourages a healthier lifestyle
3. It’s easier to use than ever before

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What is resistance training?

Resistance training is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance – which could be weights, bands, or even your own body weight.

Also sometimes called strength training or weight training, resistance training is a relatively accessible option – whether you plan to work out at home or add to your current gym routine. The benefits of resistance training are important, especially as you get older. While increased strength and mobility are certainly helpful to all ages, you want to be sure you are fighting muscle loss as you age.

What are the benefits of resistance training?

• Boosts metabolism and reduces body fat – If you have a goal to lose weight, resistance training could be very helpful. Studies have found that it can be more helpful in improving your metabolism than aerobic exercise. Just 9 months of consistent resistance training can significantly increase your resting metabolic rate. (This does not mean that cardio is ineffective! Try combining both forms of exercise for the best results.)

• Increases bone density and improves balance – Your bones can benefit from resistance training, too. In addition to maintaining and increasing bone mass and density, your balance and stability will improve as well, which is especially important as you age.

• Improves mental health – A study based on the quality of life in older adults found that resistance training improved mental, emotional and social function; not just physical function. Resistance training has been shown to help alleviate depression and anxiety symptoms and relieve stress – even when the workout is relatively mild.

• Builds muscle mass, strength and endurance – Regardless of whether your goal is to build muscle mass or to minimize muscle loss (known as muscle atrophy), resistance training is an excellent choice. It also helps your muscles remain healthy and functional so you are able to stay active for longer periods of time.

• Increases self esteem – Researchers have noted that engaging in resistance training can raise self-esteem – especially in women. Female participants in research studies reported feeling invigorated and empowered after resistance training workouts. They also indicated they felt greater self-worth and enjoyed a healthy confidence boost!

Let’s get started!

It’s important to note that you do not have to buy equipment to get started with resistance training, and it is not necessary to join a gym or hire a personal trainer. Many people like to start with just their own body weight providing resistance as they do exercises like push-ups, squats, planks, and more. Later, you can add weight like gallon jugs of water, soup cans in a canvas bag, or an unopened bag of flour inside a backpack. Once you’ve achieved a certain level of expertise, you might want to invest in equipment like adjustable dumbbells.

If you have a medical condition or a disability – or if you are just getting started with an exercise routine – you should talk to your healthcare provider. He or she can provide advice and insight into what is best for you given your medical history.

IMPORTANT: Make sure you are using the proper form in your exercises. Not only will this ensure you will get the most from your workout, it will also minimize your risk of injury. Diagrams in exercise magazines, library books, or on reputable sites online can demonstrate the proper posture and body positioning of many exercises if you are unsure of the correct form to use.

In addition to using the proper form, the following are important workout safety tips:

• Be smart about how much weight you use – Using weights that are too heavy can lead to improper form and injury. Never use more weight or resistance than you can handle at your fitness level.

• Stay hydrated – Drinking water will help you avoid dehydration and fatigue.

• Stop if you experience pain – If you feel any pain or discomfort, stop working out and talk to your medical provider. You should also seek medical attention if you injure yourself. For example, if you hit your head, see a healthcare provider even if you think you are okay. Concussions are dangerous and should not go untreated.

• Find a workout buddy – In addition to being there to help if you injure yourself or need a spotter, exercising with a friend increases motivation and accountability.

The Body-Weight Squat

This exercise engages your glutes, hamstrings, quadriceps, calves and core.

• Begin with your feet slightly wider than your hips and toes slightly turned out.
• Engage your glutes and act as if you are sitting in a chair.
• Make sure your knees do not go past your toes.
• Stop at the bottom of the move with your hips slightly higher than your knees.
• Press through your heels as you come back to a standing position.

Do 2 to 3 sets, with 10 to 12 repetitions per set.

The Modified Push-Up

This exercise engages your chest, triceps and core.

• Start on your hands and knees and walk your hands forward.
• Stop when your abs engage, and a diagonal line forms from the back of your knees to your shoulders.
• Place your hands slightly wider than your shoulders.
• Lower your chest slowly toward the floor. At the bottom of the rep, your elbows should form a line with your wrists.

Do 2 to 3 sets, with 5 to 8 repetitions per set.

As you gain strength, you can increase the number of reps in each set and eventually work up to a traditional push-up without your knees on the floor.

The Sit-Up

This excellent core exercise engages your abs, hip flexors and lower back.

• Start by lying on your back with your knees bent.
• Put your fingertips on the back of your ears or cross your arms over your chest.
• Keeping your feet flat on the floor, lift your torso up toward your knees, and slowly lower back down.

Do 2 to 3 sets, starting with 8 to 10 repetitions per set.

Exercise safely!

3 important things to remember:

1. Stay hydrated during your workout
2. Don’t use more weight than you can handle
3. Stop if you experience any pain

Download handout (PDF)

Tips to keep you feeling your best!

Summer is here! That means warmer weather, longer days, and more opportunities to get outside and enjoy all that nature has to offer. It’s the perfect time of year to eat better, be more active, and focus on your well-being. However, summertime also has its own set of challenges, so please use these tips to help you stay safe and healthy all summer long!

Stay hydrated

• Drink water (our tap, unsweetened bottled or sparkling) instead of sugary or alcoholic drinks to reduce calories and stay safe.

• Try adding your favorite fruit, fresh mint or cucumber slices to your water for a refreshing, low-calorie drink. Enhancing the flavor of water this way can encourage you to drink more of it – which helps you stay hydrated and keeps your appetite under control.

Eat healthy foods

• Choose in-season fruits & vegetables – they are more flavorful and nutrient-rich because they stay on the branch longer; and they’re often less-expensive as well. Fresh produce is full of phytonutrients, antioxidants and vitamins to help prevent cancer and improve your overall health.

• Fill your plate wisely. Your plate at mealtime should be two-thirds plant-based foods like vegetables and fruit, whole grains and beans; and one-third lean proteins. Watch out for starchy veggies like baked beans, corn and potatoes. While they do have some nutritional benefits, they should not exceed one-quarter of your plate.

Protect skin & eyes

• Wear sunscreen to protect yourself from skin damage when spending time outdoors. Use an SPF of at least 30, and remember to reapply every 2 hours and after swimming or sweating.

• Wide-brimmed hats provide better protection from the sun than baseball caps.

• Sunglasses should have both UVA and UVB protection.

• Use insect repellent to prevent mosquito bites and ticks. (Wearing long sleeves and long pants can help with this as well.) It’s best to apply your sunscreen before the insect repellent.

• Seek shade between 10am and 4pm when the sun’s UV rays are the strongest.

Move your body

Physical activity has immediate benefits for your health – better sleep and reduced anxiety are just two. In addition, exercise has many long-term benefits: heart and brain health, bone strength, weight control, cancer prevention, improved coordination and balance, and more.

• The amount of exercise you need depends on your age and health. For example, older adults may need to do more than younger adults to achieve the same fitness level. People with chronic health conditions (or who are at risk for them) may need modified exercise plans.

• Adults should do at least 150 minutes of aerobic physical activity (such as brisk walking) per week.

• Kids and teens should do 60 minutes or more of physical activity every day.

• In addition to aerobic activity, adults should do muscle strengthening activities (such as sit-ups, push-ups, or weight training) at least 2 days a week.

Be smart with food safety

Summertime is the peak season for foodborne illnesses. The good news is that there are many ways to avoid getting sick from the foods you eat. Use these tips when preparing and enjoying food in warmer weather –

• Never leave perishable food out in the sun or heat for more than 2 hours.

• Pack food in an insulated cooler with ice packs.

• Use separate cutting boards for raw meat and vegetables; wash cutlery between every use.

• Wash your hands thoroughly and often, especially after handling raw meat.

• Always cook meat to the correct temperature. Clean grill grates with soapy water before using.

• For the healthiest grilling, ditch the processed meats like hot dogs & hamburgers, and replace with skinless chicken, turkey breasts or fish.

Manage your health

Many of us tend to be more relaxed during the summer months, but we should be careful not to fall behind on doctor appointments, vision checks, etc. It’s also a good time to check on elderly neighbors and loved ones. Summer can be difficult for those who are elderly or have chronic health conditions because the heat can aggravate their symptoms. In addition, remember to keep the following tips in mind –

• Stay informed. Avoid spending time outside if extreme heat or poor air quality is predicted.

• Watch out for heat exhaustion (signs include heavy sweating, dizziness and lightheadedness) and heatstroke (high body temperature, confusion and unconsciousness) – call 911 immediately if you or someone you’re with shows signs of heatstroke.

• Try to get at least 7 hours of sleep per night. Busy summer schedules and longer days can compromise our sleep time – putting us at greater risk for higher blood sugar, poor concentration, frequent illness and impaired problem-solving.

Be careful with fireworks

Fireworks are a staple of summer celebrations, but they can be very dangerous. Thousands of people are injured by fireworks each year.

• Never allow young children to play with or ignite fireworks.

• Older kids should only use fireworks under close adult supervision.

• Have a bucket of water or a fire extinguisher on hand in case of emergencies.

• Light fireworks one at a time, and then move away quickly.

• Never try to re-light or pick up fireworks that have not fully ignited.

• Keep fireworks away from buildings & vehicles.

• Never point or throw fireworks at another person.

• Keep pets indoors during fireworks displays.

Summer safely!

3 important things to remember:

1. Hydrate, eat wisely, and get moving
2. Protect your skin and eyes from the sun
3. Enjoy safe gatherings with loved ones

Download handout (PDF)

Enjoy this creative and kid-friendly spin on the traditional charcuterie board that is often served at parties and gatherings. Instead of using a traditional platter or board, arrange an assortment of meats, cheeses, fruits, crackers, and other snacks in the separated compartments of the tackle box trays.

The snackle box – “charcuterie board’s cousin” – is a portable, fun and very convenient way to enjoy charcuterie while on-the-go. Try one out for your next neighborhood gathering, family picnic or day at the lake!

Looking for ideas?

The types of foods you can include in your snackle box are virtually endless – common items include:

• assorted meats: such as salami, prosciutto, pepperoni, beef jerky, etc.
• cheeses (such as cheddar, brie, gouda)
• fruits (such as grapes, berries, sliced apples)
• veggies (such as carrots, cucumbers, celery, peppers, peapods)
• crackers or cubed bread
• spreads: hummus, mustard, honey, jelly or jam
• pickles and olives
• M&Ms or other candy
• pretzels or corn chips

The possibilities are endless!

Source: Snacks On The Go! 18 Tackle Box Charcuterie Ideas, International Charcuterie Association

Happy snacking!

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